Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back
Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)
WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu
Strength / Skill
"Snatch -10min emom
rd1-3= 1x hang snatch+ 1x power snatch
rd 4-5= 2x hang snatch
rd 6-10 1xsnatch"
WOD
"50 DUs
5 rds of cindy
40 DUs
4 rds of cindy
30 DUs
3 rds of cindy
20 DUs
2 rds of cindy
10 DUs
1 rds of cindy"
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching:
a. alt lunges - jog back
b. alt side lunges - jog back
bear crawl - jog back
Skill/Progression
3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl
rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl
rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
PARTNER WOD
2pp partner
2RFT
60 k2e
60 wall ball
50 pull-up
50 ball slam
40 box jump
40 burpees
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. bent quad stretch
Dynamic stretching:
a.stationary alt lunges
b.stationary alt side lunges
Strength / Skill
Bergner Warm up and Skill Transfer
1 rd with PVC
1rd with empty bat
2rds with adding load
Then
OHS - goal 1 rm
WOD
For Time:
Ladder - 95/65
10-1 Hang Snatch
1-10 ohs
1 min transition
Ladder down
10-1 cal bike + hspu
